Bay lap : 29.35!!!

Usual Wednesday with JD and Professor for the hot lap. Thanks to the lead of the Professor I managed under 30 for the first time since 21 April last year. Really after that run there was not many attempts.

I am pleased with the run as it was only 4 weeks ago that I returned from Hong Kong well out of shape and expecting that a sub 30 would not happen despite giving it a go. Our first Wednesday run was on 2 February with a 32.42, followed by 32.00 and 30.21. So a good progression and much sooner that I was planning and all off marathon base building.

I am at about the same condition I was for Canberra last year but only reached this stage 2 weeks from the marathon and this year I still have about 7 weeks to go. So maybe I can squeeze a bit more endurance in before then and challenge a sub 3.30.

Proff was about 15 seconds faster than me and JD is 50 meters off the sub 30.

I have enjoyed the challenge of the hot weekly lap and I doubt if I will try and get quicker but just maintain where I am at.

It's the only quick running I do all the rest is 5.15 pace or slower. Just got to love the Lydiard base building - train to run a 100 miles a week in training at a firm but comfortable pace and reach that base and then do some specific training after the base is built. That maybe a gross over simplification but it is what I try to follow at this time of the year.

An intersting statistics

Someone from CR is recording results in all Australian Marathons. He provided me with this list of marathons run by individual runners over the last 9 years:

http://www.coolrunning.com.au/forums/index.php?showtopic=30829&pid=640335&st=0&#entry640335

The attached file in post 2 is interesting.

If any one knows how I can put the PDF directly into my Blogg that would be nice information.

The Messengers : A book about 100+ marathon runners

This is a new book 'The Messengers' about runners who have run more that 100 marathons:

My link

Interesting fact:

By the end of the 2008 climbing season, there had been 4,102 ascents to the summit by about 2,700 individuals. Less people have run 100 marathons world wide. The 100 marathon Club is more exclusive that summitting Everest.

On the back cover photos Julia Thorn and I score a place

My link

Quite a few Australians get a mention. When you read the book you realise that in Australia running a dozen or so marathons a year is quite sane as there are some runners out there running marathons running 100+ a year

19.34K @ 5.24

The same course as 4 runs last week. Paces last week were between 5.15 - 5.31 - so about in the middle I seemed not focused in the first 12k which was very slow then managed a 5.07 paced Bay to pull the average down. Just no zip this morning. I guess just one of those ho hum sessions.Not good not too bad just focus on the hot lap tomorrow that I suspect will be slower than last week

No run after 13 days of running

SMC 25K : 2.11.06 @ 5.15

The combination of a very big week in k's, one of the hottest nights in Sydney and a very hot and humid morning did not provide confidence that the run would be anything other than ugly and painful. It was brutal conditions but apart from a few times during the run I coped okay.

The first 15k was at 5.06 pace much faster than planned and then I thought the melt down was not far off. On the course between 15 -20 k are a number of significant and energy sapping hills and that was run in 5.31 pace. I thought the last 5 would be slower but I held on for a strong finish in 5.14 pace.

Almost to the second what I ran in 2010 but I am not sure of the weather. I did then peak at what I ran in 2009 and was amazed to see it was 1.51 - how the hell did that happen. The weather must have been much kinder.

Last year with the 2.10 at SMC I managed 3.25 at Canberra. It would be nice to get under 3.30 again.

12.5k @ 5.11 to finish a 144k week

Just the usual loop with the best time to date. A nice way to finish a 144k week. Biggest week for a long long time. Maybe this time last year was when I even got close.

No doubt I will jinx myself but I am relatively injury free. I must confess for the last 4 weeks or so I have been doing about 4 sessions a week of core exercises of one hour each and about 4 sessions of weights again of about an hour each. They area bit of a burden to fit in as well as running but hopefully I can keep them up. Hopefully some leg strength and core stability will come from them.

Recovery: 21k @ 5.35

Both the distance and the pace were an effort. But I should expect that with the much greater than 10% increase in weekly k's from last week to this week. It will be more like a 25% increase but it was time to do it.

Same loop as Tuesday now 19k @ 5.15

That pace might not impress many but it is a good time for me for where I am at in the base building at the moment. Average pace 5 seconds per k quicker than Tuesday. Today was run on tired legs after the quick Bay lap yesterday and 109k in training since and including last Sunday. On the way to a high k week.

Usual Wednesday Hot lap of the Bay : 30.21

It was a very surprising hot lap this morning. Completely unplanned and unexpected.

With the increase in k's and no rest day for about 10 days I thought fatigue would be a factor in limiting the pace. JD was not present but the Professor was there. He set a good solid pace for the start and unbelievably I felt strong and fresh and just tagged along on his heels. I felt we were moving well but I decided not to look at the watch at anytime.

I stayed with him until about 2k from the end when he cruised off into the distance. Even if I had known sub 30 was close I don't think I could have made it. However getting close to under 30 4/5 weeks earlier than I expected is pleasing. I expected it would tale at least that amount of time before I was this close. We will see what next week brings.

19k @ 5.20

A very similar loop to yesterday. I thought it would be slower than the 5.31 pace yesterday but you just never know I felt much better than expected and so I just ran to the limit of how I felt. There was no holding back except on the basis that I wanted to maintain the same pace all the way.

It was finished with yest another lap of the Bay which by the way was near high tide, almost glass flat except for the ripples of the incoming tide and then rebounding off the very shallow shore. The sky was grey overcast and threatening with a cool freshness tot he air. Just perfect.

Any way the lap of the Bay was strong at 5.18 pace - so a good solid finish.

Monday recovery 21k @ 5.31

It was sooooo difficult to get up this morning. I was fatigued but knew I had to get out and run for a proper recovery. I decided to run how I felt which resulted in a much faster pace than I expected.

Once I felt okay and strong then I just pushed as hard as I could but wanting to maintain the pace as being even over the whole run.

I think good progress is being made towards a good base with good strength in the legs. No niggles at all. What a pleasure it is to run in those circumstances. Aiming to run each day and push the total k's out past last week. SMC 25k next Sunday but there will be no taper for that.

Sunday long at 27k @ 5.29

It's been a long time since I ran anywhere long on a Sunday. That is something over 21. Today I decided that I needed to start going long to consolidate the base building for the Canberra marathon. If not I would not have a very pleasant second half.

The weather was pleasant and I just ground out the run. It ended with 2 laps of the Bay. That is flat and I just wanted to see what pace I could maintain at the end hoping not to slow up too much on the last lap.

They ended up being 5.21 & 5.31 pace which was fine. Overall a very steady paced maintained over the whole run.

14k @ 5.16

I was out in the dark just after 5.00 am as I need to get the run done and get into the fruit and veg markets by about 6.30 to beat the crowd. I have been going to the markets for years and as it is less that a 10 minute drive from home so is convienant and good value.

Any back to running - it was not cool but not warm. I just pushed as hard as I could for as long as I could. A nice end to a 116k week.

20k @ 5.32

I was planning to run about 13k but was moving well and the weather was not too bad so I added a lap of the Bay onto the run. A okay pace and things in that regard seemed to have steadied after the wild fluctuations early in the week.

I wonder if it is just wishful thinking or am I actually feeling better and building the base. I am not sure but with 102k in 5 consecutive runs this week and no niggles I just hope the base is building. I also have been doing weights and other core type strength work 4/5 days a week for a couple of weeks. I think it is a bit early for any benefits to show.

To JD and Proff - a sub 30 for the Bay gets more difficult as the years roll by but I think my best chance will be the week before Canberra, so I have set Wednesday 6th April and the last shot if not before.

21k @ 5.35

Same run as Tuesday which was @ 5.58. Nice result today. Not sure why there is a significant difference. I think Tuesday was a 'black hole' run that was a blip and best forgotten.

Usual 'hot' lap of the Bay: 32.00

Hot is relative to my present fitness. And with an up and down week I thought I might struggle to match last weeks time.

I was up early to enjoy the coolness in the very early predawn and managed a slow lap of the Bay to the start. JD was there as usual and we were joined by the Professional fresh from his weekends open water swim at Manly. The usual banter about niggles giving weight to the predicted slow times (well they were from me at least the other two were quiet). I know why as the were serious from the start and within a few hundred meters they were away in the distance.

I just wanted some even laps and just about managed that. I ran 32.00 with an improvement from last week. JD 30.15 and Proff 29.30 ? - no wonder they were ahead soon after the start.

JD is within a 100 meters of a sub 30 lap. We just have to master 'pain' street leading up tot he new bridge. Proff ... what can you say he is back and should tick the BIG box for Canberra. It is great to have him back.

21k @ 5.52 in just over 2 hours.

Go figure - longer this morning and a faster pace by about 30 seconds per k. The body is sure doing some weird things at the moment. Usually I can predict what will happen but at the moment I just run and see what happens.

The weather was just perfect for running and I was out over an hour before sunrise but in that pleasant grey/pink start to the day.

Anyway on the basis of building a base this is okay.

An awful 19k @ 6.26

I did not run on Saturday or Sunday. Sunday morning was gain hot and humid and I could just not face another session after an uncomfortable night in Sydney.

I ran this morning in much cooler conditions after a cool change late yesterday.

I was expecting the fresh conditions to result in a good session. Just the opposite it was horribly slow and got worse as the run went on. Best quickly forgotten with no deep and meaningful analysis of what happened.

15k @ 5.38

Matbe yesterday I was just being lazy. A bit shorter today anda bit quicker. A bit difficult to follow with significant variation in the pace of the daily runs. Maybe noting can be read into it - that is just the way things are. Anyway I certainly willnot be changing my training because of the variations. Still the base building the Lydiard way. Just be patient as I have no important race on at the moment so just keep building.

18k @ 5.53

No zip this morning. No doubt the hot humid weather that continues during the night is having a cumulative affect or I was just being lazy.

Life is back to normal - the hot lap of the Bay with JD

Lets not delve into 'normal' but by that I mean after many months of not meeting on Wednesday we have again started for 2011. The 'hot lap of the Bay' probably relates to what we would like to do not what happens in reality. Ah but dreams are so pleasant.

Today's hot lap was 32.47 running the 'new' lap meaning over the new bridge and up that little testing hill up to the bridge that for the moment is the only way to run. Garmin says 6.85k but lest get some more laps recorded before the distance is set. Average pace 4.46.

Some work to be done and cooler weather to come before sub 30 is under threat if at all in 2011.

18k @ 5.19 in 1.32.25

It was not only humid but warm. I am not sure of the temperature but today in Sydney is expected to be in the high 30's Celsius. Out was 42.

There were plenty of water stops but the pace was very firm and only fell off over the last 3/4k's when all the hills kick in. On a day like this with the heat and humidity it was expected there would be a huge slow down at the end. However still 4 minutes faster than Sunday which was expected with the rest on Monday.

Decided to have a rest day - no run

18k @ 5.26 in 1.36.12

Again warm and humid but probably no different than what our Queensland friends go through fora much longer. I felt okay - dare I mention the Achilles - its still an issue daily particularly post run but during the run is less of an issue that it was some months ago.

Anyway back to Sunday. I ran very firm and managed to hold a good pace all the way. Best time and a huge improvement on the 1.40 from Wednesday. The fitness level seems to be on the rapid improvement by the steady running. But this improvement has not yest got me back to where I was some months ago but still I am improving.

5k Challenge : 22.09

I have not managed to attend one of these for a while. I have no speed at the moment so I was not sure what I should try to run and what I could actually run. I thought they would be widely apart.

I was there just as the 34 minute group went. So I had no choice I went with them. The Professor was leading and I stayed with him for the first k in 4.45 or so and it felt a little slow so I moved forward and thought this pace won't last long but I would enjoy it while it lasted. It lasted longer than I expected and finished in 22.09.

18k @ 5.46 in 1.41.29

The 'sauna' morning conditions. Humidity up around 75% but I suppose it could be much worse. I felt strong and ran well but a bit slower than a few days ago. No problems with that considering I am not having any easy days at the moment.

14k @ 5.27 in 72.32

Still 'sauna conditions. Despite yesterday being a longer run I felt fresh and strong this morning. This was reflected by a very quick time. I ran the same course on Tuesday in 77.34 - so a massive improvement. That will not continue however it was nice to run at that pace.

Australia Day : 18k @ 5.45 pace : 1.40.09

Despite it being a public holiday I was still out early in the 'sauna' type conditions that exist at the moment. I am still just content to build a base by some steady but solid running. That is pushing hard for the whole run but also trying to maintain the same pace over the whole run.

To run the same total time but have it very quick at the start and very slow at the end does not achieve the same result as steady all the way at a 'firm' pace. That is a pace that is a quick as you can go but is able to be maintained for the whole run.

Over time this pace will get faster as the body adapts. Maybe that is shown to be correct as I ran the same course on Monday in 1.44.37. However if there are no easy days in between there may not be a steady improvement like that over a day or so. At the moment I am in total overload. That is each day is run as hard as I can and I believe I can do that for the moment with the years of running I have in my legs. As the speed gets quicker I will have to incorporate some easy days so the hard days are higher quality.

At the moment it is just about increasing the distance with a firm pace daily.

Same as Sunday: 14k @ 5.48 and a bit quicker

Another very humid day around the Bay despite being out early and a blanket of cloud cover. The humidity made the whole run testing but I was happy to run quicker than Sunday. Being patient should lead to some quick improvement over the next few weeks before the inevitable plateau occurs.

I agree JD Lydiard has always worked in the base building phase.

18k @ 5.59

Added another 4k and managed to keep the pace the same. Got to be pleased but it was a draining effort because of the backup from yesterday and it was humid in Sydney this morning. Usually it would not be so tough but with the lack of base it is. However if yo believe in Lydiard then a few weeks of this and things should start to improve. Lets hope so.

Sunday: Easy 14k and the start of some base building

I have been in Hong Kong for a week and did no running but a lot of walking.

Today was just a very steady 14k at just below 6 minute k's. I know not very quick but this is all about slowly building a solid base for he rest of the year. But I know that in a week or so the pace will be much closer to 5 minute per k. It just takes this old body a while to get moving.

I hope to slowly increase the distance and the pace. Also I would like to try and run daily with the rest days being active rest - a solid distance but at a slower pace.

I was going to travel to Brisbane on Wednesday to run a marathon but I am just not ready to do one and not put my training back. It could be done but at a price in the time taken to recover and get back into solid training. I have decided to respect my body and not start.

2011

Yes I have been very quiet for a long time. Lets not go into the DNF at 148k at C2K. I need to move on.

I have already run a marathon for 2011 at Hobart last weekend. On really no training I was expecting something of a struggle and over 4 hours. I therefore went out very easy with the hope of getting under 4 hours with even splits. I was through halfway in about 1.56 and knew that was about as close to plan as possible. It was then a matter of pushing hard but always with the thought of making it to the finish line without bleeding time over the last bit. The second half was about 1.57 for a 3.53 finish. I was happy with that as a good result for my fitness at the moment.

I was back in Sydney late on Monday. I thought I would test the legs on Tuesday morning as I thought I had recovered well. A easy lap of the Bay in about 5.30 pace and it felt all too easy. I was out again today and averaged about 5.20 and felt good.

I have been doing some thinking about what has gone wrong in the last part of the year. That is I run well during the busy time between July/September and including the Melbourne Marathon in early October and then cannot hold the base for the end of year ultra's. I have decided maybe it is core strength that needs to have a base consistently during the year so that I can end the year using the base that has been built up and not becoming injured and fatigued.

So some research and reading to set up a program of exercises and weights to get some strength. I did that at the start of last year and ran my quickest marathon at Canberra. I then stopped that and my times drifted off.

Anyway I am off to Hong Kong later today and will start serious and structured training when I get back. .... and post daily.

Hobart was marathon #122. Goal for the year is to run at least 15 marathons plus a couple of selected ultra's. Other goal wold be to get my 5k time down close to 21 minutes.

First day of Summer 2010/2011

You wouldn't know it by the weather.

I was awake to 5.00am with very heavy run. I waited until 6.00am and still no change so I decided to go to work early. I don't mind running in the rain but to start out being drenched before I hit the front gate is not on. I can't say why its jst so.

As well I thought 'Do I really need this 8 days before C2K'. All I could think of was cathing the mother of all colds. I feel good both physically and mentally and I just don't want to incur any foolish self inflicted damage.

Update

End of the month today. Tomorrow is the start of summer although in Sydney today and yesterday you would not know it. The weather is gret skies, overcast and drizzle on an off most of the time.

The start of my early morning run was cool with a liitle bit of humidity. So unusual conditions. Halfway through some heavy rain. It was rather pleasant in the circumstances.

What have I done in the last few weeks you might ask??

Well not much except trying to get over the hammy issue and that seems to have recovered well. Although I am only running at a very modest 6.30 minutes per k and no more the 14k at a time. But that is what recovery is all about.

I planned to run a marathon on Saturday but decided against it. With C2K starting in 10 days I just could not see any benefit in the run and a whole lot of risks. So it was very difficult to not run a marathon about an hours drive away but I did. I do hope that means the running gods will smile on me and give me a good C2K race.

I am as ready as I can be for this monster 240k run. Originally the distance intimidated me, now I am comfortabe with it. It helps that by the time I have run 100 miles I am on a road I have run a number of Jindabyne Marathon on and Idrive each year when we are skiiing.

I have accepted that it is the longest run I have done but it is also all on roads and so it eliminates trails and technical running which I just cannot do well. My crew is ready I am ready all I am doing is going through the motions of training each morning and getting all the gear ready.

Update

I did not start the GNW as I decided that if I injured myself in that I might be in the same position as last year and then need to pull out of C2K. Then nothing is achieved except being disappointed on two fronts. So by not starting GNW I know I will get to the start of C2K.

I have a great crew for C2K and we have already made travel plans for the two from Qld.

The hammy is just about 100% recovered. So it is just some nice easy early morning cruising around the Bay. I am not sure how you train for a 240k race other than get you mind in the right space. I know it will be tough and long and I need to accept that and just be patient on the day. Also I have never run in a race where the crew is on the road with you with supplies available every few k's.

Just one more marathon to go to end the year with 14. It is close to Sydney in the bush and will be now more than a walk to finish under 5 hours.

Sad update ; injured !!!

I last posted after a great run on Tuesday 26th about 10 days ago.

After being injury free all year (the Achilles is not an injury just a problem that I need to live with) on Wednesday last week I pulled a hamstring while running the usual Bay with JD. Proff pulled up lame the week before. JD is wearing down and out his running buddies.

It could have been more serious but still serious enough to stop me from running since. It seems to be on the improve but I don't want to try it before time and go backwards by doing more harm than good. It could not have come at a worse time with the preparation for GNW thrown out. In fact I know I should not be running it but I need to at least keep my streak up of getting to the starting low however it will probably result in an early DNF and a 3/3 score line with me and the course.

I have now in desperation decided to use walking poles having never used them before. Even though I have not run I have had a couple of walks with them and think they may assist me although I am not fully used to them.

If I have any significant news before next weekend I will post again. But the next week is all about nursing along the recovery and hope it is almost fully recovered by then but the again 175k is a long way on a dodgy hammy. Fingers crossed!!!

2 steady loops

A beautiful sunrise around the Bay this morning. Yesterday the Bay was cold, grey and angry. This morning it was crisp, bright and happy and made early morning running such a pleasure. I managed to take this as the sun was rising over the city skyline. It was just a perfect setting.

In a few weeks the sun will rise further to the right of the picture as the longer summer days come and the city will not have the wonderful colourful backdrop.

Two of the usual hilly loops but much slower than usual with 55/57 minute loops. Really a month or so ago they would have been good single lap times but you get spoilt when you run closer to 52 for the single loop more often than not.

The times were okay considering what I am trying to do at the moment is just put distance, distance and more distance in my legs with speed being not that important. But 22k in about 5.25 pace is still okay considering I have not had a rest day in almost 2 weeks.

A recovery run of 18k

More wet and cold conditions this morning. The Bay was choppy and looking ugly as did the sky. It was raining when I started, wet while I was running and wet as I finished. Just the usual hilly loop of about 10.5k and then back doing all the hills again in a nice little loop of about 7.5k. It was never going to be quick but solid at about 5.50 pace.

SMC : Half 99.30ish

First of the 2010/11 Series.

I have not run a half for a long while and I was not sure if I could still get under 100. It was wet and cool and really ideal running weather. I started off with getting below 100 but was not sure how long I could hold it. Ran the first 10k in about 46.30 and the the second half hills started and did the next 10k in 48.10 and a hard push over the last bit to just sneak under.

Then cooled down ? with another 7k. A nice solid hit out in pace and distance.

Week in review

A brief overview of the week.

Spent the later half in Canberra at a conference.

On Wednesday the usual run with JD and Proff. Quickest for a while in 30.45 with JD well under 31 and both of us looking at a sub 30 maybe before the end of the year. Unfortunately Proff pulled up lame with a hammy issue. Lets hope it is not too serious.

On Thursday and Friday mornings I had a run around some bush runs behind the War Memorial. Part of the Bush Capital Marathon course. Thursday was foggy with lots of Kangaroos out. Friday was clear and sunny and still a lot of Kangaroos out again. Nice 22k loop with lots of hills.

Saturday and quick loop in 50.50 which again is the quickest for a few weeks.

Just putting in as many k's as possible. Good week of about 127k's. First time I have had time to run enough to get over 100.

No run: ? too busy at the College

Usual Wednesday: theBay with JD & Proff: 31.45

As usual the run over Iron Cove Bridge was slow and the conclusion was that 6 minutes k's would be a struggle. However that is the feeling each Wednesday and we run much faster. It just seems the mind and body are in different spaces.

JD was there as usual and Proff arrived just on 6am. No discussion about a pace as it is never occurs. I just said 'I will hang on as long as I can.' Not long after the start I took up the back marker positions and stayed that way until the end.

I was again surprised to run a 31.45 for about 4.32 pace. Not quite as quick as last week but under 32 in very fine by me.

Melbourne Marathon: 3.39.00

I said I would be happy to sneak under 4 so I was more than a little surprised to run 3.39 even. Particularly as I had run 3.57 the week before on a flat course and in the rain.

That was my 13th marathon since Hobart on January and one a the quicker times. This year has really been all about:

• getting on top of the Achilles issues and they are much better;
• apart from the Achilles staying injury free and that has been the case; and
• keeping up the k's in training so that I have a big base for GNW in November and that has almost occur ed but when I run so many marathons the training is in recovery/training swings.

I went out conservatively but without being driven by a Garmin and pace so I wore a watch that just had time/splits but no GPS pace etc. I could keep a track of my pace but only on 5k blocks. They were pretty steady and I git to hallway in about 1.48 which was bit faster than 'just sneaking under 4 hours' but I felt okay.

I had a GU. I don't usually have any but thought I might need it. Because I rarely use them its affect was almost immediate and quite dramatic. I felt my energy levels rise and I started to run strong and was passing a lot of runners. I was not getting faster they were going slower. Anyway that feeling of strength stayed until the 35k and a bit of a slump to 38k and then I could sense the end and picked up the pace again.

Ran the second half in about 1.51. I was in about 1800th place at halfway and was about 1400th over the finish line. Not my quickest but again a very pleasing run because of the even splits and the strength I felt in the second half.

It finishes with about 3/4 lap around the MCG. Whenever I run that finish I always recall the finish of Kerryn MaCann in the 2006 Commonwealth Games. Its quite a strange feeling to finish a marathon running in the same space she did .

A few weeks off until the next one.

The usual Wednesday Bay run with JD

Last week I said to JD I would run with this morning to try and resume of usual Wednesday firm lap of the Bay. I have recovered well from the marathon but I had my doubts if it would be other than something to gently stretch the muscles.

That plan was confirmed as I ran across Iron Cove Bridge to our meeting spot feeling less that fluid. We were joined by the Professor who is making a welcome comeback. But his presence meant that easy was going to be more than likely quickish and rather painful. There was the usual '... yeah we will take it maybe 5.30's will be fine...' get the drift. I am not sure if any of us believed a word being said.

We started off with all being hesitant to set a pace but soon the Proff eased in front and seemed to be keeping a realistic and steady pace. I glanced at the Garmin and couple of times and thought it was telling we were at about 4.30 pace. I was just waiting for the other 2 to cruise off into the distance.

Surprisingly a 31.30 lap for about 4.30 pace and 30 seconds faster than last week.

I am off to Melbourne later today for some work and the marathon on Sunday. Again this is not a focus run by any means. I will just train through and will aim to finish just under 4 hours with even splits.

Penrith Lakes Marathon : 3.57.32

It was wet wet and wet for almost the whole run. It is one of the few times I have started a marathon off in solid rain that kept up for more than half the race. But then again it was interesting and thankfully at no time did it get so cold with being wet that, that became an issue.

It was 8, yes 8 mind numbing laps around what was to Sydney Olympics rowing course. Having said that 42k is 42k whether it is in small laps or in some other set up. It was the first time the event was held and is about a 45 minute drive from my place, so I supported it. I would do it again despite the many laps.

I did not take splits for some reason. I just didn't do it so despite having a Garmin I really had no idea of pace as I decided to run on feel and not be a slave to pace on this one. However i did have a peak with about a lap and a bit to go which I thought was about 6k and I was at 3.25 and it was a very hard push to get under 4.

It will be an easy week this week for recovery as I have the Melbourne Marathon next Sunday. I will be in Melbourne from Wednesday for work and so training is always disrupted.

Pre Marathon run

Okay so it is Saturday and the day before the marathon!!!

I decided that a run would be better than 2 rests days in a row. Also I wanted to have a 100k+ week for the first time in months. So one loop early in 51.15 - not the fastest but solid.

1 October already !!!

No run today. The taper for the marathon on Sunday. The marathon is really a training run. By that I mean I have not tapered but on the day I will run it as hard as I can. That should get me easily under 4 hours provided the weather does not warm up too much out west.

September was 447k of running and it was good to get back into a solid month of k's although there were some very light weeks in between.

One lap in 50.39

My quickest is 50.25 so in less than a week to get back close to it I was very pleased. I was also surprised how quick I was able to return to running close to a PB on the one loop and an PB on the double loop after not much training in the last few weeks.

Lap of the Bay +

It was a very cool and ugly grey around the Bay this morning. Full cloud cover and an icy wind. Maybe the tail end of the weather from Hobart where they are suppoed to reach no more than 10c and snow high up. The water was very choppy and I guess it would have been unpleasant for the rowers out training. I say that having never been rowing.

This morning JD and I ran together for the first time in 4/5 months. Things just got in the way of our regular Wednesday morning 'hot lap' of the Bay. Whey is is that when I run across Iron Cove Bridge to meet up 6 minute k's seem almost impossible. I arrive we have the usual chat I say look 'I had a tough session yesterday so lets say 5.00/5.15k's for the 7 k lap'. That agreed then we push out a 4.10 first k and then freak out, ease pack to 4.30's and finish just under 32.00. That seems to happen all the time.

Anyway we both agree we run a faster lap running together compared to alone. It always to good middle of the week session. I then did some stretching at the waters edge and then a 25 minute hard push over all the hills to home.

A tiring 18k or so and I feel it now.

2 loops and a PB: 1.48.16

I felt good this morning and was out early. Well I felt recovered but I have a bit of a head cold that is annoying more than anything else. I hope it goes away and does not get worse.

I really wanted a good hard session today and pushed hard on the first loop without holding back for the second. I thought the second will just have to take care of itself. I got through the first loop in 53.45 which was faster than yesterdays single loop - so I know the second loop would be tough all the way and it was - I just wanted to find a reason to stop but knew I couldn't do that and feel positive at the end of the session.

Also with a good time on the first loop the PB of 1.50.55 looked like it was under threat if I could hold on. I did hold on well for 54.31 on the second. A comfortable PB.I really thought it would take much longer to get back close to were I was at the start of the month. A sub 1.45 is now the aim before GNW.

One loop: 53.50

A beautiful morning around the Bay. It is now light at 5.30am and so pleasant to be up and around early. There was no wind and the water was mirror smooth with just a hint of a ripple in places caused by the rowers.

It was a matter of not holding back and seeing what could be done on the back of the double loop yesterday. A good firm effort but not spectacular.

Back into training: 2 x loops 1.59.27

It was around this time last year that I kind of lost the plot as regards training. I eased off and suffered being time out at GNW in November. At the time I thought I was training well and appropriately but looking back I just did not push in training. I will not do that this year.

I still have a few more marathons to run before GNW but as much as I can I need to up the training distance and intensity. I cannot fall into the trap of thinking 'recovery' and do an easy run. Most training runs have to be to the max - at this stage with only about 7 weeks to go the hard/easy theory just will not cut it. I have been injury free (apart from the continuing Achilles issues but they are gradually becoming less of an issue) and have accordingly built up a good base so it is time to consolidate on that with the training form now to GNW.

Having not trained much in two weeks it was back into 2 loops totally about 21k. Each loop was about the same time and I just got in under 2 hours. About 9 minutes slower than the PB run on 3 September.

5k Challenge

I have not been to one of these for ages.I went with very low expectations in regard to time. I have not run much in the last 2 weeks other than 2 long races. I have not done any speed work in months.I thought I could get under 25 but not by much however I was prepared to focus on 23 minutes. I started of with the 22 minute group and was just hoping to hold on for a long as I could.

By about 2k it was stretched and I just kept trying to click over 4.20k's it was hard as i have not been running anywhere near that pace in months. Well I just kept holding it and managed a very pleasing 21.30.

Friday Update

I have not run since then marathon. I have been in Brisbane for work for a couple of days and that was hectic. I came back late on Thursday. I did manage a slow lap of the Bay on Friday night. It is very rare that I get out for a run after work but somehow managed it.

Sydney Marathon : 3.52.39

I did no running at all last week after GH. I thought I needed more recovery that training for this one. So the first running steps in a week were as the gun went off.

Sydney turned on another picture prefect day for running. I decided to run alone and just enjoy my own company and thoughts despite being surrounded by a couple of thousand other marathoners. I did take in the run over the bridge at about 7.40am which is usually the time I drive over it in the opposite direction to the College of Law most mornings. I noticed quite a few others take the time to look around as well.

The course was changed from previous years but I had not bothered to look at a map. I thought I would allow the surprises to unfold on the day. It was an interesting course and I thought we saw more of the city itself. The weather was also very pleasant and the temperature did not rise as high as in previous years.

I was hoping to run under 4 hours and thought maybe the legs would fold in the second half. However I was still prepared to run the first half under 2 but not by much. I went through in 1.54 and the patiently waited for the wheels to wobble and then fall off. I took a risk at about 22k when I pushed harder with the effort but without any gain in pace. I knew if I did not make a very positive effort to increase the effort the pace would definitely fall away.

Even at that stage by just holding the pace I was already passing people who had gone flying past me earlier. It does give you boast to be passing and not being passed. While I was prepared to suffer the increased pain with the effort I thought I would continue it for a long as I could. I seemed to gets some slight wobbles around 32/36 and thought they would then fall off. But when 37k marker came up I got the scent of the finish and managed to up the pace or at least the effort.

Second half in 1.58 for a4 minute second half slow down.

The time might not have been fast. However it was quicker than I expected and I felt very strong in the second half and so it was a very pleasing marathon. It gives me some confidence that my endurnace base is good although totally lacking in any speed but then again I do no training for speed.

That makes 11 marathons so far this year with at best another 4: Sydney Regattta , Melbourne,Marysville and Woodford Bush Marathon.

Glasshouse 100 miler : 28.47

Not as quick as I expected but I am satisfied with the time. I am always happy to finish a 100 miler no matter the time.

The weather was just about perfect and the course conditions very good except the large pools of mud were bigger and more of them. A mate slipped into one as he was going around it and got stuck up to his waste.

Although my time was slower than last year and as expected it seemed most runners were slower than last year despite the good conditions. Also to avoid some really bad mud an extra 4k was added. I ran some sections much faster than last year lost time through taking a wrong turn early and then being very cautious in the night by going back and checking course marking when I had not seen one for a while.

These three little adventures added a lot of time but that is party of trail running. But is is difficult to stay focused for so long and sometimes you run on automatic pilot and can't recall the last time your saw a course maker and then with horror recall you have passed a few forks in the track and just run on without checking for course markings .... then you go back to check you are still on course. That's so annoying but you would be surprised how often in an event it happens.

For some reason I had some stomach issues at about 80k and did not eat much after that. Also despite wearing the same shoes and sock combination I got a couple of blisters. Usually I get none.

I feel good now and whislst I could not run now or for most of the week my legs feel very good. I had to appear for a cleint in Court this afternoon and I think I was able to enter and leave the Court without looking like I had run 100 miles over the weekend !!!! Although my walk was slow.

The aim for the rest of the week is to get the small blisters healed and recover well for the Sydney Marathon on Sunday. It will be my 10th Blackmores Sydney Marathon. Yeah!! Their sponsor Skins send me a free pair for the upcoming milestone.

Nice steady lap in 4.52 pace

Just the usual lap of just under 11k. Pushed firm but nothing stupid and certainly not trying for a PB. So 51.15 was just right. Did some stretching for about 20 minutes after. I am not sure it does much good but it was nice in the early morning sun next to Sydney Harbour watching the boats etc. A higher tide than usual.

I will have one more run tomorrow before heading up to GH early on Friday morning. I feel good and confident that if the first 80k or so goes well then I should get a 26.xx finish but really if things go very very well then 25.xx is possible.

No run

I was feeling very good and thought if I went out for a run I might do something stupid and get injured so I decided no running was a good plan.

Easy for the taper week

The plan was 2 of the usual laps totalling 21k at a steady pace. No racing fora PB time this week. I just wanted to very firm laps at an even pace. Splits 55.40 + 56.38 for 1.52.18. Its all relative I suppose - it would have been a PB except for Friday's run.

As I have said this training has very little to do with the time at GH but is really all to do with rebuilding a solid base for November/December.

Fathers Day !!!

Decided a rest was in a wise thing to do and it was Fathers Day as well.

One lap in 50.25. !!!

I was out in midmorning on a Saturday. It felt weird as I never run at that time let alone on a Saturday but I did. All too complicated to explain why

It was overcast with drizzle and a breeze. So there were not many out and so it seemed like early morning. I felt in a good mood and ready to push a lap to the max. It certainly felt like that and as I got to the first point where I sometimes check my time I wondered if the time would be quick or whether I was just labouring after yesterday. A quick peek and it was about a minute faster that the fastest that I have run before.

I just wanted to hold that for the last 20 odd minutes to the finish but that has ALL of the hills and pushing hard up the early ones can put a lot of lactate in the muscles without much time to clear it. I just kept pushing on wishing for the finish.

Yes it was 50.25 and much quicker than the PB a few days ago of 52.10. As I have said training is not for racing but in the early part of a serious build up stage not just maintenance then there should be natural improvement.

2 laps for another PB

It was another angry looking morning around the Bay this morning. Very threatening grey clouds swirling around with a bit of a breeze but not strong enough to call it windy. The was no coolness in the air either so just about perfect conditions.

I also felt great even though yesterday in the office was long a draining. I thought I might wake up and rollover an go back to sleep. However I did get out of bed and was pleased if did. I made up my mind to run 2 laps although I knew it would hurt all the way as I was going to run like the weather 'angry' although personally I was just the opposite.

Ran the first lap in 55.27 which was like Wednesday and then on Wednesday I could not hold the pace and drifted off to a second lap of 58+. I held onto the second lap for would you believe was one second faster. Total 1.50.55 and about 3 minutes faster than Wednesday. The base is building well and more quickly than I expected.

Just one lap: 52.10 and a PB

I don't run training runs as races against previous time but sometimes you have to agree with yourself before you start a session you will push it. So despite a long session yesterday I felt like a hard session and planned to give it all I had. That was an effort based and the time was not that relevant but I expected it should be close to my best.

Also if you are like me building a base you expect that at the start as the fitness improves quickly that times will also improve. It is only when you have reached a peak that racing in training might not be a good idea.

The weather was very different from yesterday. It was grey dull and light rain. The temperature was pleasant. Pushed hard all the way for a PB by 40 seconds. I am sure as my fitness improves over the next month the times will come down and then it will be a matter of maintaining the pace and PB's will be few and far between. But when that happens then it may indicate I might have to alter the training sessions to get any further improvement.

Welcome Spring !!!!!

Well it seems I have survived another winter in Sydney. I know they are not as bad as elsewhere but it does give me a reason to first complain and the celebrate.

I was out before sunrise and saw a magic pink sky over a mirror like Bay with no breeze. I was looking for any new runners/walkers who decided the first day of spring wasa good day to start exercising. I think I saw a few. I wonder how commited they are?

Decided to double the pain with two laps that would total just on 21k. This is not really specific training for GH just general training with the idea of incresing the k's back up to well over 100k a week to give me a good base for GNW.

I last did a double lap in 12 August in 1.59 and today it was 1.53. So I hope that means the base is building. Depending on work committments etc I will try and do a double and single on alternate days. I also need to do some core strength work and some walks to get used to that. Like a lot of things what I need to do and what I can fit in might be very different.

Same loop 53.25

The same loop again. I know I should add a little distance in the preparation for Glasshouse but really it is too late to do much to train for the 100miler. What fitness I don't have I will not get. Anyway with another glorious morning with definitely spring around I pushed firm for just under 5 minute pace. It includes some long tough hills. I felt good.

Perisher Blue and the weekend

The family (missing #2 son who had to work) and I drove down late on Thursday.

Friday was overcast, snowing and not pleasant. For those who ski it was almost a total 'white out'. Fir the non skiers that means that you cannot see very far in front of you ate best a few feet and so with everything white it is almost impossible to tell where the snow is and so you are very much skinning slowing and on feel with occasional glimpses.

Needles to say we punished ourselves until mid afternoon in the hope that conditions would change. It did improve at times but not enough to make it anything other than unpleasant. We left early in the hope of an improvement for the weekend which was predicted.

Sure enough Saturday was clear blue skies with no wind. Snow overnight and just perfect conditions for a full days skiing. For those who know Perisher 'Olympic' was open and I have not skied it ffor years as it is usually closed. My son and daughter have always wanted to ski it and so they got me to the top. It certainly tests your skills when it is almost a vertical drop off. We did it a few times before moving on.

Sunday was again another perfect day. We skied another area and managed a couple of runs down the appropriately called 'Kamikaze' one of the very few double black diamond runs around. I did it a few time although the skiing was more survival than style.

Anyway a great couple of days skiing.

Usual loop 57.25

Despite being home a little late I still managed to get up for a firm loop of about 10.8k. I have not run for over a week and this morning I could feel that spring is not far away. There was ample light before 6am and there was not much of a chill in the air. When the conditions are like that it makes it almost impossible not to get up and out each morning

Update since the marathon

No running at all. I came down with a slight bug by Monday morning and have recovered but not enough to consider any serious running. Anyway with 2 marathon in 2 weeks I thought either the body was telling me something or common sense would say a slight rest would be best for recovery.

Added to those thoughts was that I am extremely busy at the College and needed to meet some deadlines. As well I am away from this afternoon for some skiing until Sunday. Once back it it be just under 2 weeks to get mentally and physically prepared for the Glasshouse 100 miler. Strange but I am looking forward to it and hope to have a better time than last year. I just have to HTFU a lot !!!

Mudgee Marathon : 3.38.51

I went to a book launch Saturday afternoon at Paddington. So Jane and I didn't leave until 5pm and we had a pleasant drive up arriving just before 8.30. We went to our usual pub and had a light meal while watching the election results. Where there was no result on the night or yest.

It was a clear still morning but very cold. We had to scrap the ice off the car window with credit cards. However it was perfect weather for running and within 30 minutes the conditions were prefect with the sun becoming stronger. With the shock wave treatment on Thursday the Dr just said take it easy. I didn't tell he I was running a marathon. I thought take it easy could mean run steady.

With that in mind I did not have a Garmin and just wanted to run how I felt. I did feel good and the Achilles was really not an issue although it was render from the pounding given it in the treatment. The course at 10k begins steady climb to 15k and then a very sharp up, down and up again before 19k. I ran that steady but firm. My experience in this course is to get that section done with as little damage to you as possible so that you have plenty of running for the second half that has a lot of undulating sections but more down that up as you return into town and the finish.

It took me to about 25k to recover both mentally and physically from the climb. I then ran my quickest 5k between 25/30k in 24.08. I then held onto 5.15k pace from there tot he end.

Splits were 1.49.51 + 1.49.00 for a 5.11 over all average.

Got to be pleased with that because I do not train anywhere near that pace. I believe that if yo have significant base then on the day it is possible to run at a faster pace relying on that base. Late this week it is off for a few days skiing. The the following weekend the Glasshouse 100 miler. I am looking forward to that and my only aim is to come close to last years time of 27.23

Easy Bay; 7k @ 5.17

No run

I had the second session of shock wave treatment yesterday and so no run. The Doctor said to ease back into running - I guess it was a good idea to just nod and not tell her about the marathons and training.

No run - decided caution wasa good idea

A lap in 52.50 : WTF!!!

Just one of those days. I felt good their was a touch of early spring in the air and even just before 6.00am the eastern sky was just showing some pink

A few days after a marathon I should only be thinking of going out for the first time for a hobble. Today it was just the opposite. I felt like running hard. So I did.

Again I did not have a Garmin on as I didn't want to be fixed on pace - today was all about feel. I ran hard with no issues and on the hilly 10.5 k loop I only check my time at one spot and I was just under 39 minutes - jesus usually it is just below 45. I had a quick recall to make sure I had not cut part of the loop off - I had not so I pushed onto the finish. The time was about 3 minutes faster than ever - yes ever but then again I have only been doing this exact loop for3/4 weeks.

This really should not have happened 3 days after a tough marathon.

Easy around the Bay

Its only Tuesday and I feel great. No DOM's and no issues with the Achilles. On that basis I braved the cold and was out for an east lap of the Bay with some exercises at Rodd Point Sailing Club.

It is wonderful early morning spot. There is a large deck over the water. So you can do some gentle stretch with the sound of the water lapping below and the sun rising over the horizon to the east. Just the best way to chill out early in the day to gather the energy for what life and work will throw up later. Unfortunately I do not stop there often as it is in the middle of my run but the days I do are so pleasant.

No run : recovery

Wagga Wagga Marathon : 4.09.09

Another great weekend away with some great mates. We drove down Saturday afternoon and arrived with plenty of time to check in before the pre race dinner at the Riverine Club (it was called the Gentleman's Club but was changed however I prefer the old name). It does retain an old world charm.

The area had heavy rain in the weeks before the event and the was some doubt if the event would go ahead because of major flooding along the river. The first 10k or so runs along a walking track next to the river and this was a meter or so under water.

Many thanks to those that set a new course late in the week. It did cover a lot of the course on the higher ground including the testing hills. Because of the change in the course a comparison with previous times was not possible. This time there were more hills and even though it was an out an back course some nasty hills at the start made the rest of the run just that more difficult.

Sure you get to run back down the hills but if they have smashed you at the start the down hills at the end are not much of a help.

I had Garmin but did not take much notice of pace etc. I was just running comfortably within myself and finished the second half strongly or at least it felt that way. It was a very pleasant run over some challenging terrain.

Better session : A lap in 54.07 @ 5.09

I felt just great this morning. Just a good sleep !! With the Wagga marathon on Sunday I thought I would finish the week of with just one lap and push it along. Also it was to see if I could get under 60 with the 21k's in my legs from yeserday.

The Garmin was not charged so I had a watch but no pace details. In fact I usually run the lap without looking at it anyway. I also have no intermediate spots with a time to know how I am going - I just usually run and the time at the end takes care of itself. Besides training should be that and not a race againstteh watch each day.

I was stunned to see me about 6 minutes faster than my best which was on Monday. Yes I did run the same course.

The marathon on Sunday - nice and steady with even splits and a finish just under 4 hours will be fine.

Great session : 21k @ 5.36

Now for some a pace of 5.36 is walking for some but I am happy with it. I am trying to manage the recovery process from the Achilles treatment by balancing running some good distance and a reasonable speed but also 'resting' it to give it time to recover.

Each day I monitor how the Achilles is. Sometimes I am actually able to walk and not feel any discomfort - now that is something that has not happened in 8 months or so. I consider that is a sign of recovery and that the combined treatments are having an affect. Also I monitor how I feel when I run. The discomfort is still there but perhaps on a reduced level.

Anyway 21k at that pace felt good.

No run - passive recovery

About 20k

It was a good first lap in about 61 and then on a bit shorter the energy levels just went and I staggered (or at least it felt like that) to the end. A session that felt like it was in two halves.

Monday : One Lap 60.23

Yesterday's training was trash and I was not happy with how I ran or felt but there was nothing I could do about it.

Last night I did a lot of the exercise and hoped that would have an affect. It seemed that this morning the Achilles was less of an issue. I was still running with some restriction in push off because that is when the discomfort is greatest.

It was an okay session with a nice time to chase under 60.

Sunday : City to Surf in Sydney but not me

Yep City to Surf but I am not running it. I have various reasons for not running it - one being this is the only weekend in 6 that I will not be running a marathon - so I need to have some home time.

I was out early doing the 21k two laps. I took it very very steady as it was the first run after the treatment. I am not sure if the discomfort came from the injury or the post treatment. Either way it was good to be out running despite it being a bit of a struggle.

Shock Wave Treatment

I had this treatment last night. It was painful but not as painful as I expected. I was warned that I might have an uncomfortable night and morning. No so - in fact when I got up this morning there was less discomfort than usual.

Here is some information:

http://www.melbournephysiogroup.com.au/services/shockwave.html

Another appointment in 10 days. So far the combination of treatments seem to be improving the problem. Lets hope the improvements proceeds so that the issue disappears or at least is no more than a very minor irritation.

Thursday: 21k @ 5.55

For the second successive day I ran 21k. I knew it was going to be a struggle because I have just not those distances in training since maybe March/April. Sometimes I wonder what 'training' I actually do.

It was a glorious morning around the Bay. An intense orange sunrise with some dark angry looking scattered clouds. The Bay was glass smooth. The air was cool but I was well rugged up and the running was just perfect. It was a shame to struggle through 2 laps and 21k.

However I made it with not too much of a slow down in the second lap. Despite that slow down it was pleasing to have completed the last 2 days.

Wednesday: Not so easy around the Bay

I was about halfway around the Bay at Rodd Point about 6.15am and the eastern sky was already light with the orange sunrise already well under way. Daylight early in the run certainly puts a bounce in your stride.

It was cool, crisp, still and sunny morning - quite the opposite of yesterday

Despite it being just a few days after the marathon I feel okay so today was long with 2 loops with all the hills that can be included, included. Just over 21k at 5.50 per k average.

The only run on my mind at the moment and I know it will not change of the GNW 100 milers in November. All I want to do in training between now and then is run long and often - pace is almost irrelevant but looooooooooong is the key. Hills and as many as possible are another ingredient for training. And would you believe to practice fast walking - so it looks like some fast Bay walks will need to be factored into training. I know from experience that you need to practice walking to be able to do it well in the event.

Lets see if I can stay injury free, get rid of the achilles issue train long and often - oh and another 6/7 marathons between now and then.

Windy & grey: Another cruise around the Bay

No sun today - not even a hint.

Sydney was blasted overnight with high winds that continued in the morning. There was the threat of rain but it really never came. Notwithstanding all that I was out and kind of enjoyed meeting the elements mother nature presented this morning.

The run was nothing in particular. Just turning the legs over to get the marathon out of them. Again the Achilles felt less of an issue - probably more wishful thinking than real.

Monday: Easy around the Bay

The second day after a marathon the DOM's usually are the worst. Surprising as I have none. No soreness, nothing , zip. So I went for a cruisy run around the Bay. I felt good - the weather was cool but pleasant, it is getting lighter earlier and the start to the day seemed to have a brightness and lightness to it.

Not that grey uninviting type of winters morning.

I stopped halfway around to do some stretching at a sailing club. I stretch on a deck over the water. It is so pleasant to hear the water lapping on the shore, away from the traffic and have the sun rise over the water to the east. This morning I took all that in. After the stretching I just sat with my legs over the deck to take time to acknowledge how lucky I am and how wonderful it is to be fit and healthy.

I then needed to snap back into reality as I was in Court this morning and needed to get moving to be there on time.

Update : Bush Capital Marathon 4.35.51

During the week after the M7 I did not run except on Friday.

This event this year was just going to be a finish under 5 hours. I drove down with Seris leaving home at 3.45am and we arrived just on 7 for a 7.30 early start. The weather was about 8 Celsius which is warm for this event. It never really got much warmer and the cool breeze in the exposed areas made it feel cooler with the wind chill factor.

No split were taken but were had the Garmin on pace and know it had to be about 6.30 per k to be back in about 4.30. We turned at about 25k with the average around 6.28 and drifted off the pace on the way back.

Number #116 done. A week off before heading to Wagga. I am not entered in next weeks City to Surf. I need some home/wife time.

Sunday 25 July: M7 Marathon : 3.47.58

With splits of 1.48 + 1.59 it was garbage. The week before the second half was strong and exhilarating. This one the second half was depressing and like running on sticky tar. The quicker forgotten the better.

Injury update

The Achilles issue has not gone away and it is getting me down. My times are slow because I just cannot put in 140/150k weeks like I have done in the past. When I was injury free those distances in a week week were done easily and the time were 20 minutes faster.

The last Friday I saw a post on CR about Shock Wave Treatment for Achilles issues and with success when other treatments had ailed. This was good news so as we do in this age it was a net search fro some hours - to fins out what it was, how successful it was and what type of injury could be treated. All the information sounded good so the search was then to find if the treatment could be had in Sydney.

This is good Article:

http://painmuse.org/?p=105

That lead me to South Sydney Sports Clinic at Kensington.

I had an appointment on Monday with a physio. That went well and xrays were taken and viewed. I then had an appointment with Dr Grace Bryant OAM a Sports Dr. Her CV is fulof being on Olympic and CTH Games teams as the Dr. Also at the clinic is DR Nathan Gibbs who is well known in Rugby League circles. So it looked liked I was in the right place for experience.

Diagnosis:
Insertional Achilles Tendinopathy - simple terms and inflammation where the Achilles tendon attaches to the heel. So the extreme pain is when you press the bone at the back of the heel NOT when you squeeze the Achilles above the ankle.

Treatment:

• a simple stretch to be done 3 time a day and not the usual stretches that are done for Achilles issues;
• anti inflams for a short while;
• nitrate patches; and
• shock wave treatment (late next week and maybe two more sessions a couple of weeks apart);
• and if all that fails taking blood out spinning and injecting back some of it (forget the name of the procedure)

The DR was very pleasant and informative. She says that the combination of the first 4 should work and I should have a significant improvement in 2/3 weeks. Lets see and hope this issue will just go away.

Consequence of injury:

• reduced training distances and intensity;
• slower race times;
• a concern about being able to compete in any ultra's later in the year because of the inability to run over uneven ground and up and down hills (shown by the inability to make the time in GNW and the very slow time at North Face);
• being 6/7 k overweight !!! Now that will slow you down in any event and add that to a reduction in training and .... so

NEW MONTH

NEW APPROACH

NEW ATTITUDE

NEW AND BETTER RESULTS

Hunter Valley Marathon : 3.40.51

Not the quickest time this year but a very satisfying run.

How you say? It was the strong second half that was very satisfying.

It was a very steady first half and a hard push to maintain the pace in the second half as the long steady hills on the second lap take their toll. I made to half way in about 1.49 which was about on target.

I ran strongly in the second half for about 1.51 split. I was counted past halfway in 48th position and finished in 34th. I was pleased with the strong second half - not for speed but the strength up the hills. I managed the hills very well and passed most of the runners on the up hills and once on the top was able to push on hard.

I guess sometimes it is not the time that is important or satisfying but how you run it and feel you have run it.

Week starting 12.07.10

Monday: 15.6k @ 6.25 in 99.44 (Call it Loop1)

Just a steady run with the pace falling away in the second half when most of the hills are encountered. I will just keep plugging away at this loop for the rest of the week.

Tuesday: 17.6k @ 5.52 in 103.38 (Loop 1 + Park loop)

Ran the same loop as yesterday and then doubled back and did a short sharp hill to add 2 ks tot he run. I felt much betetr today. More smooth and not as tight. It was a pleasure to run in the pre dawn that was cool but not cold. I am not sure of running medium long in the week before the marathon but then again this marathon is not much more than a training run. That is I will run it as hard as I can but there will be no taper - just like a usual training week with the Sunday long run.

Wednesday: Decided on caution and did not run

Thursday: 15 July: 18.8k @ 5.34 in 104.45 (Loop 1 + pool loop)

Almost the same as Tuesday with just a couple of more hills thrown in at the end. Pleased that there was a significant increase in the pace. Felt strong all the way subject to the achilles discomfort.

Friday: 16 July: Loop 1 as Monday but 5.28 pace in 84.33

I was almost going to not run but decided a short 15k would be fine. Wanted to see if I could get under yesterdays pace and still feel comfortable. Managed that and improved 15 minutes on Monday's time which goes to show how slow it was. A 5.30 pace is a betetr base building base when the k's are being built up.

No real pedictions for Sunday but around 3.45 - 3.50 will be the aim. I want a little left for the following weekend.

Sunday: Back into it

No watch and no regard for time. Ran about 15k over all of the hills around the Bay. I will measure and time it on Monday.

Update

I did not run a step from the CG Marathon to the following Sunday. I cannot remember last time I had 6 days off. I just felt like I needed a mental and physical break and I was busy at work and went in a few days very early.

With 5 marathons in the next 6 weeks then there will not be anytime to really recover and train in that period. However it is time that I changed focus for the second half of the year. The focus will be on as many k's as possible to build a base.

The only focus marathon left in the year is Melbourne in October. Other than that the marathons will all be run hard but they will be part of the bigger picture of base building for the ultra's later in the year. I expect that I will try to run them in about 3.45 so that I can resume training within a day or so. I still plan to run some ultra's but the achilles is not recovered and I am really concerned about my ability with that issue to be able to make the distance within the cut off time.

Gold Coast Marathon : 3.37.13

Splits of 1.44.30 and 1.52.43. Short report disappointing time and a disappointing time and a ..... . Get the idea.

I die too much in the second half and I need to get back to high weekly k's and longer runs each day otherwise the base is going to evaporate. Problem is with me running 3 marathons in three weeks later in July I don't have any chance of any training except a few recovery runs in between.

I guess I had better start to adjust to the idea of some slow ones. However Hunter Valley and Bush Capital are not fast events anyway so I guess the aim will be quicker than last year. The M7 I am not pacing this year so I can run at my own pace.

Thursday & Friday

No run on Thursday as I was planning on Friday a quick lap of the Bay.

I woke up at the usual time on Friday for a run then thought 'what am I doing planning to run a quick lap of the Bay and try to get under 30. What for?' My aim is to run a good Gold Coast marathon not a quick lap of the Bay. So getting my priorities right I didn't run. I guess that will give me a three day taper.

Still predict the same time but will be trying to get close to the 3.25 I ran last year.